Runners, I need your help in lowering 1.5 mile time

[Extremebowman]

Oh, another $.02, my gym has bikes for spin class. Those helped my leg endurance and run time

[WildMatt84]

You need a running buddy. Someone you can pace?Where in clear lake do you live?I'm in friendswood and am getting back into my running and 1.5 is where I planned to start. I've been packin on the pounds sittin on my butt with the new baby. Oh, and stop running on the track. Get the imapmyrun app and run through the neighborhood. Running all those circles will drive you nuts

[Sparzo]

Would a weight vest help? Maybe just run/train in gear so that on race day, wearing workout clothes, you'll feel light as a feather.

[Johnny Dangerr]

South facing rockets fixed to your back side....................

[dclifton]

Run Forest run!!!

[BonesandArrow]

We have 3 treadmills in the gym at the PD so running on a treadmill is possible. My question is will the forgiveness of the treadmill make it easier than it really will be on test day? I would not want to show up on test day and the unforgiving paved track cause an issue because I would not be used to it.

Treadmill is always easier. And running in the AC is a lot easier.
Go run 3 miles, 3 days a week. Then 3 miles, 4 or 5 days a week. Then just haul tail on the 1.5 and you will make it without being gassed.

[TXSTDU]

Look at the science and the book Run Less Run Faster. I have taken about 2:15 seconds off my mile since I started. Also I used to only be able to run 1.5 miles I can now easily run over 10.

[Sticks&Strings]

Learn to pace your breathing and your strides. Also, try to reduce a lot of arm swing. It requires energy and often side cramps. I breath in on two consecutive strides, and out on the next two. Works for me when I run. I hadn't run in years and got up about three weeks ago and ran 1.8 miles in 13:50 and stopped and tied my shoe during that, and walked up the driveway. It hurt like heck but I learned to fight through that. I was a marathoner back in the day and will never be able to squat 405 btw so don't take it as bragging. Just validating that your breathing needs a rhythm

[TimH]

I went to state in the mile in high school (4:45) and ran in college for a semester. My advice is to put in 4-6 miles Mon., Wed., Fri. and do some speed training on Tue., Thur. Preferably on a track. On the speed training days I would run quarters. Run the first one at a fast pace. As fast as you can. Rest a minute maybe two. Then run another one. Rest and then another one. Since your distance is 1.5 I would do six quarters. YOU WILL BE TIRED at the end of tue and thur but it will make a world of difference. Running long distance even a mile or mile and a half, is about having a base(miles of training) speed and guts. Block out the pain in your mind. It's gonna hurt. Push through it. Good luck.

X2, especially on the speed training.

On the weight training, since you're probably not going to stop lifting temporarily, I would modify this way, forget the higher reps. I would drop the reps to 2-4, up the weight a little and reduce the overall number of exercises to just the minimum compound movements needed to get a balanced workout. 3-5 sets per exercise is plenty. Avoid failure on your sets and keep the the nervous system fresh and muscle damage to a minimum. You can resume your normal weight training after your run test. Doing this will build strength without the added bulk and allow you better recover time.

I wouldnt mess with the diet at all at this point since it sounds like you are happy with how that part is working out at the moment. You don't need to intentionally add extra energy at this training distance, just keep well hydrated.

[glen]

Running Bites. Just grit and bear it and lay off legs for a month

[Pablo Honey]

a mile & half....
Just keep on strength training & run sprints 3 x's a week.
when your big day comes just run like your job depends on it.
Some of these folks are preparing you for a marathon.

[perfectstorm]

Get out of the gym! Runners do not train in a gym. If you want to cut down on your running times, find a local school or college or park & run around the entire complex. Jump over trash cans, weave between trees, run on top of park benches & scale/jump over signs. Work up to running 2 miles this way. Keep a steady pace (increasing briskness every time you run) but challenge yourself to create an obstacle course. DO NOT WALK, ever. Every time you run make the last 200 yards the fastest sprint you can do. I guarantee you will be running faster and your endurance will be up allowing you to keep a faster pace more easily.

[sroswat]

trying running sprint drills...start running shorter legs then extending the distance over time. Also, grab one of the entry vest and run with it. On my old team we had to run a mile in full gear (entry vest, pistol belt and pistol, helmet, rifle, all the goodies!) in under 12:30. Nothing better on a nice Aug morn....

[sroswat]

trying running sprint drills...start running shorter legs then extending the distance over time. Also, grab one of the entry vest and run with it. On my old team we had to run a mile in full gear (entry vest, pistol belt and pistol, helmet, rifle, all the goodies!) in under 12:30. Nothing better on a nice Aug morn....

[Apullin17]

My advice and what helped me with my running is shortening my stride. Try and can count your strides per minute, if it's down to 150 - 160 per minute, than chances are you are overstriding and therefore wearing out your legs faster. Your stride should be in the 170 - 190 per minute range. Shorter strides reduces the amount of work that the knee and hit have to do.

I shortened my stride while training for my first sprint tri. After swimming 500m and biking 11 miles, I ran a 5K in 28 minutes. Before shortening my stride I was running in the 30-33 minute mark.